just turned 20, help me build up a solid plan

[MurphDawgg485]

just turned 20, never taken steroids but I am not going to until I am 24. My goal is to win competitions some day but I need help with my diet and program to make sure is elite for what my goal is. Does this routine involve to much rest and not enough days at the gym? (current routine that i started this week)

cardio is 20-30 mins of slow bike after weights
Day 1
decline bench 5 sets, reps 4, 4, 6, 10, 16
incline db press 4 sets, reps 5, 5, 16, 16
military press 3 sets, reps 6, 6, 16
upright rows 3 sets, reps 10, 10, 10
dips (weighted) 5 sets, 4, 4, 6, 10, 16
Day 2
rest
Day 3
Deadlift overhand grip, wide 5 sets 6, 6, 6, 10, 16
pull ups (weighted if needed to achieve reps) 6 sets reps 4, 4, 4, 4, 4, 4
rows 4 sets reps 6, 6, 10, 16
pullover 2 sets reps 10, 10
Flat bar curl wide grip 2 sets reps 10, 10
flat bar curl inside grip 2 sets reps 10, 10

Day 4
rest

Day 5
squat 4 sets reps 4, 4, 6, 16
lunge 4 sets reps 8, 8, 8, 8steps each foot
hack squat 3 sets 10, 10, 10
standing calf raise 4 sets 16, 16, 16, 16
seated calf raise 3 sets 16, 16, 16, 16

Day 6
rest
day 7
rest

Week 2
Day 1
chest
decline
flat
incline flyes
tricep (pick 2-3 exercises of your choice)

Day 2
Back
pulldowns
rows
reverse pec deck
biceps (pick two exercises)

Day 3 rest

Day 4
shoulders
whatever you want, stick to 3-4 exercises

Day 5
Legs
squats
extension
leg curl
same calf stuff as above

day 6
rest

Day 7
rest

diet is as follows

Meal 1- 5 oz oats skim milk, orange juice, grapes
Meal 2- 6-8 oz wheat bread, 4 oz chese, whole milk, banana
meal 3-5-7oz brown rice, chicken, veggies (carrots this week)
meal 4- prot shake (or 4 eggs whole) 10-16oz baked potato, salad
meal 5- cottage chese, whole bread, nattural penut butter, apple, orange juice

8 hours of rest repeat

just started dieting correctly and so far I feel great, if anyone can help tweak this up id more then appreciate it. Remember I am not using steroids and will not be until im 24 (4 more years) Any help is appreciated guys thanks

[bigslick7878]

From the age of 21-23 years old I worked out 5 days a week for about 45-50 minutes every day.

No juice, just a ton of supplements (amino's, creatine basics...) and about 9 solid hours of rest every night.

That routine is nothing will all those off days unless you are just starting out.

Best thing to do is start M-W-F, then go to Mon Tue Thur Fri and see how you feel. the step it up to 5 days if you really want to go all out and can maintain the proper nutrition and supplementation to support such a workout.

I had no job at the time, so I could do it. For someone who actually has to work/school full time that is a tough schedule to keep up with unless you are highly motivated.

[MurphDawgg485]

i am about to post my new work out routine, taken from a few diff bodybuildin books let me know what u think

[MurphDawgg485]

mon/wens/fri 2 way split 6 days on one day off 6 days on 2 days off repeat

start with 5 mins roman chair crunches
mon wens fri- chest/back/legs (legs sometimes done in a second workout)
superset benchpress-1 set warm up
5 sets-10, 8, 8, 6, 4
wide grip chin ups 5 sets-10 reps

superset inclined dumbell press- 4 sets-10, 8, 8, 6
close chins (back wide is back also) 4 sets- 10

dbell fly 4sets-10, 8, 8, 6
dips 4 sets-15, 10, 8,8
T-bar-4 sets-15, 10 , 8 , 8
bent over rows 4 sets- 10 10 10 10

superset-cable seated rows 4 sets- 10
straight arm pull up-4sets 15

squat 6sets-15 10,8,8,6,4
front squat 4 set-10,8,8,6

superset hacksquat-4 sets, 10,8,8,8
leg curls seated-4sets-10, 8,8,8

donkey raises 4 sets-10
standing raises-4 sets-10
seated calf-4 sets-10

Hanging reverse crunch-4 sets 25
seated leg tuck-4 sets-25
bent over twist-100 ea side

Tues Thurs Sat

start with 5 mins roman chair crunches

Superset behind neck barbell press- 1 warm up 15 reps
4 sets-10,8,8,6
dumbell lateral- 4 sets-8

superset machine front press- 4 sets-8
bent over lateral-4sets-8

superset upright rows-4 sets-10
seated one arm lats-4 sets-10

superset standing bb curls-15, 10,6,4
lying tri extentions-15,10,6,4

superset alt curls-4 sets-8
tri push down- 4 sets -8

superset concentrated curls-4 sets-8
tri one arm ext-4 sets-12

reverse pushups-4 sets-15

wrist curl- 4 sets-10
reverse curl-4 sets-10
one arm wrist curl-4 sets-10

standing calf raises- 15, 10 , 8, 8
calf raises on leg press- 4 sets-10

verticle bench crunches 4 sets-25
seated twists- 100 each side
cable crunches 4 sets0 25
hyper extension 3 sets-10

[bigslick7878]

i am about to post my new work out routine, taken from a few diff bodybuildin books let me know what u think

What is your workout history over the last few years?

What is your height, weight, body fat?

[MurphDawgg485]

worked out my whole life but it was kinda 1/2 assed when i was 17 i was severly overweight(will posty a picture) thats when i started turning everything around cause i hated the way i looked, however i wasnt eating right, i did not have my diet down and wasnt eating like clockwork until this week (currently 20) I am 6'2 and 202lbs (was 265) here is a before and after picture

[bigslick7878]

worked out my whole life but it was kinda 1/2 assed when i was 17 i was severly overweight(will posty a picture) thats when i started turning everything around cause i hated the way i looked, however i wasnt eating right, i did not have my diet down and wasnt eating like clockwork until this week (currently 20) I am 6'2 and 202lbs (was 265) here is a before and after picture

Damn you are going be pretty big when you hit 25. You should be able to get to 225-235 just from natural growing and working out over the next few years.

As far as your workout I am lazy and do not feel like reading it all, but stick to one body part per week and you should be fine. No more than that, try to do a 4/5 day split to keep it on track week after week.

Try to eat 5 meals a day at 60 grams of protein per roughly 3400 or so calories , I am 5'10 197 and I have made good gains recently by getting my diet in order and making sure the protein is there with that number.
make food ahead of time so you can stay on track and it is easier to just pop something in the microwave that is healthy and not junk.

Creatine, aminos, multi, you should be good to go right now you will get huge if you stay on it. Most of the other stuff is a waste.

[Twist]

I think I already posted what I think you should do in another thread. that being said, your meal #3 is the only meal you might actually gain off.

[bigslick7878]

I think I already posted what I think you should do in another thread. that being said, your meal #3 is the only meal you might actually gain off.

Meal 1- 5 oz oats skim milk, orange juice, grapes
Meal 2- 6-8 oz wheat bread, 4 oz chese, whole milk, banana
meal 3-5-7oz brown rice, chicken, veggies (carrots this week)
meal 4- prot shake (or 4 eggs whole) 10-16oz baked potato, salad
meal 5- cottage chese, whole bread, nattural penut butter, apple, orange juice

Missed that, but yeah might need to adjust that a bit....or a lot.

What is that maybe 140 grams of protein??

That diet might be good to lose weight but terrible for building any type of muscle, especially at 202 pounds and a lot of working out.

Serious adjustment is needed, go to the diet forum they can get you on the right track but basically you need a LOT more protein. Like double what you are getting if not more.

[MurphDawgg485]

hey twist ive appreciated your input throughout my posts, and I have added alot more protein into my equation. meal 2 and 4 have lean fish, and now i have a added a new meal with eggs and a protein shake, thanks

[Twist]

you are welcome. did you post in the diet section? there are plenty of guys willing to help.

[MurphDawgg485]

yes i did, I want to post again in about a month after my im sure my diet is down